Tuesday Track

The track training was good , just did 3000m 2 times cos it was about to rain so the coach had to change plans on what he had in mine to do .

split time

71/2 laps - 11:14s
71/2 laps - 11:10s

total 15 laps - 22:24s

KLIM 2006

I went to FTAAA yesterday and i took up KLIM 2006 form im signing up for hmmm...
dont know maybe i will try full marathon.....

brought 2 u by pm36

Morning Run.

It has been a while since i last take up the challenge on my fevorite running route, for the pass weeks i had try to wake up early so that i could run but i alway feel so lazy about it why because since i started training with my friends i fine it easy and getting used to it now.So last night i had to stay up all night till this morning.

For the route the distance is about 17.6km with hills , its has not been easy running it and since this year i had try to break my own time or improving on the previous time i set before .
This distance my best time i set three months ago was 1'09:36s that was in september before i went for Pj half marathon.

Today i started quite slow as coach been telling me not to push hard in the starting after 5km i just went for it because my body was feeling great , at 10km i feel a little bit tired but i had to maintain my pace which is very good. i went to the hill feel good climbing and coming down ... so i kick for home breaking my previous time by 6 min plus at the end i still feel so good that i could have go on .

Split Time

5 km - 19:28s
7 km - 26:46s
8 km - 30: 15s
9 km - 34: 02s
10 km - 37: 49s
15 km - 55: 46s
17.6 km - 1"03:26s

brought to u by pm36

Tuesday morning

I had in mine to do a long run today but i feel so lazy as i sleep back when i woke up again it was already 7 am , hmmm so bad but i still force myself out of the bed to work out .I ran 13 laps this morning at i slow pace maybe still feeling sleepy mah .I’ll train in the evening again again so time to go home to continue my sleep as i got no class today .
Split Time
5 laps 9:30
10 laps 18 : 31
13 laps 22.: 52

monday

Its just 2 weeks to mizona 10k run which i sign up . The lastrace of the year and i want to perform well in the race to end up the year.Monday evening trianing so tiring as i try to run 25 laps in 40min 54s , first i started slowly but i guess i waas lossing time so i increase my pace but after 12 ½ laps i did 20 : 34 so i knew i was going to finish at 40 min .I really like the way i run now cos i try as much as i could to maintain my pace through out the distance .Split Time

1 lap - 1: 49s
5 laps – 8 : 34s
10 laps – 16 : 31
20laps - 32 : 55
25 laps –40 : 54s

today run

Today run was the most tired run i have ever done aprt from doing a competion .
Did 40m20s before the Coach and gang came .
Train with coach for the next 40min .

Split Time
warm up 4 laps

25 laps -- 40m 20s

5 laps -- 7m 42

5 laps -- 7m 40

5laps -- 7m 39

5 laps -- 8m

5 laps -- 9m

Evening run

Just did a 10 000m run yesterday so tired and today i have to do the samething again and try to see if i could better my timing .

25 laps = 10 000m

1 lap - 1:40
12.5 laps - 20:12
25 laps - 40: 36

Thursday two session training .

Morning sessionToday i did alot and be evening i was already tried but still had to try and finish in time what i had in mine todo that day.In the morning i went for 10k run ,i was surprise cos i went so fast as if i was in a compition .
Last week i did 10,000m in 42 min but today it was different as i finish in 37.45s cutting out almost 5min from last week I can say its a good thing to come cos im looking forward to running 35 min in 10k before the end of the year , in mizona 10k run next month i have to achive the set time .

Evening session
Arrive at the track by 5:15pm and got ready for the evening track training , since i want to improve on my standard i have in mine to run another 10k before coach and the rest come . Make a two laps warm up then i started after 2000m i couldnt meet up with the set time i was targeting i stop running , then i try again for the second time another 2000m i still did the same time , what was the reson i dont know i felt so tired running and running alone there was no one to motivate me .I took some rest before other arrive so i had to join coach again to train as i dont want tobe left out in what he had to offer today .Coach training was tough and i had to pace with Pm1 through out the training sesion i had a good train , hope i train like this next week .
Split time:
10k – 37.45s
2k - 7: 55s
2k - 7: 55s

10,000m

This was my first 10,000m run on the track ,i didnt know what time i was gonna run but i knew that i would have to go round for 25 times . I knew that the world record for this was around 26 min plus so i had a time to set for myself then i try to workand improve as i progress on my training .It wasnt an easy run as i had to pace myself at 1'57sec in the first lap then at 5000m i did 22' 24s .Although it wasnt a smooth run cos of so many distraction i manage to incress my pace in the second quater to finish the 25 laps in 42'58sec . With this i know i m going to work on my time so that before the end of the year i would be able to achive my set goal that is running 10 000m in 32min,now i got to cut out 10min in a short while .Very tough indeed.

Since i had finish my work out i had to join Coach and the gang for training as i still had so my enrgy left with me .
After training for about 2hrs i was tried and ready to go home .
My split time
5000m - 22:24s
5000m - 20 :34s
10,000m- 42:58s

2 training (with coach)
6 laps- /1:34/ 1: 32/ 1:30/ 1::30/ 1:29/ 1:29/.
5 laps / 1:29/ 1:28/ 1:29/ 1:29/ 1:28/
4 laps / 1:24/ 1:24/ 1:26/: 1:29/

Pacesetters 30 k practise run

Its was the first long run i had in months , and was wondering how im gonna run today .
Got to taski padana by 5:00am to see so many pacesetters members there , meet up with ronnie actually i had in mine to run with him today through out the race today but Oops he's gone to meet coach and help out .

We start at 5:30am just easy run and no push for 30k after a while it was so slow for me then i had to push a little more than the pace others where running . For every training is a competion so i have to be at my best so that i could meet up with the standard .
Its was a bit tough tough but i try as much as i could to get a good pace not a perfect race but people where saying i want fast i finish the race in 2:33min just nice to get back to training again .

I need to do more long runs before singarpore marathon then i'll be fine .

Start of Training

Its been a long time since i last update this blog although nothing has happen yet here i was just resting for the past 7 weeks so i used the opportunity to sleep and rest all my injury that i might have got during the season .
Now i just started a light training its hard alittle cos my body is not upto the standered yet i dont want to push myself but i know the challenge that im getting into this end of the year .
Not its back to normal training with long runs coming soon and time trials i hope i can meet up my target time tghis time around , my mine focus is to run half maraton i dont want to rush into a Full marathon yet until i know i could meet the target time of 2hrs .30min . For now its short distance runs and half marathon till i can be strong enough to challenge for the marathon .
Its not that i can finish a full marathon but i dont what to push my self too hard for it . but for now its to try and be fast and run 10k or 6 miles in 33.min and half maraton in 1 hr 13min , its a hard target but i’ll try to be prepered .
So guys i’ll be updating my train time here so look for the next update after todays training on the track wih the guys that r going to run singarpore marathon .

Shah Alam 10k

I knew that this was gonna be a tough race for me as i havent preper for it , since the start of the week i didn't train not even workout,as i was in pains .
Yes started fine but after 2km there was no more enrgy to run so had run and let the better people pass me .
After 5 km i start walking as i was so tired and burn out .Was so happy to get to the finishing .just wanted to go home and have some rest for myself .
I still finish good i guess i knew i could have run 35min there at shah alam but i have to that for next year .
My season is over now ,i wont be going to Johor 2nd link run but i want to run at singapore marathon .
My split time
4km > 17.45sec
7km > 28.32sec
10km> 41.28sec

Pains

Just few days to Shah Alam run im not still sure if i will take part as i havent been able to train . I m having a serious pains on my leg after playing football on tuesday .
I guess i wont be at my best if i had to run . but i'll try my best and see what i will take on that day .
Hope to see the guys there as well, even though there will be a lot of runs and walk that day ....
See u guys later

PJ Half Marathon Race Report

How would i say , this was my best race for the year or was it cos of the heavy rain that gave me a little power .
I dont know cos i was surprise with my performance , this was going to be my 2nd pj half marathon so in my mine i knew that i had to improve on my last year performance that i came home 60th position.

Arrive early and report in time went for warm up , then to starting line suprise to hear the gun then set my watch .the race start im my mine i had a plan which was to better my time from putrajaya , as usual ran with the main guys then i saw that after 1 km we in fornt and there was no much challange from poeple in the back so the elite group break away which i had to follow up if not the gap will be much bigger .

It was tough to hang on to my position for most part of the race ,i took my first drink after 10k and 12k as i have been working on this through out the week , chasing down the guys in front was the most difficult job for me cos the more i increase my pace the more the get far from me . then came the rain which i say was a blessing cos for me it makes me stronger as i did train in the early morning rain last week before putrajaya , so was used to it .
With my current time on train i knew i was in touch with the guys in front . i really push during the rain as my body was getting heavy .At 18k i just took a pip at my time as i havent done so the whole race and it was 1.14.46 i knew the fisrt guy has finish although i was not so sure of the distance marker as it was confusing .
I got to the finishing at 1.25.28 from my watch and was 7th . This was my best time and with a lots of improvement , hope to maintain or better my record next time i race here .
Im look for ward to the next race at Johor ..........

My spilt time.
1k > 3.14sec
2k > 6.40sec
18k> 1.14.46sec
21k> 1.25.28sec

Pj half marathon 2005

PJ Half Marathon 2005, i was sick for few days now with fever , but im getting better sure i'll be there at pj half marathon . just finish my final training for the week and i guess im ready even though i dont feel 100% fit but i try to better my record last time out.

hope to meet up with friends and have a good time ...
Stay tune for the race report next week......

Putra Jaya Half Marathon 2005

Before this race i knew it was going to be tough race for all the runners ,i dont know the course but what i have in my mine is to run 21k .
Got there on time with the help of my friend , warm up, there where so many runners here and there . Yeah it was going to be a big race . report about 5min to the start try to move up in front so that i wont be hold up in traffic and lose time.
Start the race at 7am and i knew that i have to finish before 8.30am to avoid the sun , as i guess i was in the crowd for the first kilometer , there where so many runners a head of me and it was gonna be a hard work to catch them or even pass . I lose my position so many time and i guess i was losing time too , my body was ok and i feel good running cos i did a lots of training for 21k during the week .
At 10k i did 39 min and at 11k i did 44.04min as i had little time to check on my watch from here i knew that i got 10k more to go so i say 40 min which will putme around 1hr 24 or 1hr 25min , got charge up and i couldnt count how many people i pass .I nearly got choke by a power bar while trying to take some luckly there was a water station near by so i had to drink some water for relief . Climbing the hill here and there was good i didnt have much difficulty climbing them and running down with speed .
At 15k i made it 1 hr for the first time in a competion i lose a little time in the remaining 6k to finish . at the end i had to do one last sprint to pass this guy i was chasing for about 2km it was nice as the crowd was cheering on i like it .
As this race is over now i have learn a lot and need to improve on my time in the coming race in PJ half marathon .. hopefully i can run in 1hr 20 min ...

My split Time
1km > 3.14
10km > 39.43
11km > 44.04
12km > 48.06
15km >1.00.38
17km >1.09.20
19km >1.18.52
21.1km >1.26.20
position 39

10.7k Adidas King of The Road 2005

This was to be my best race cos i did had a target to meet after a training to run inside 17min for 5k .

Race day.. got there on time just had a drink and more drink cos i was so thisrty that morning took some rest as if i wasnt running , 15min to start i went to warm up and went to the starting line .

Starting the race with few fast runners cos i was to finish on a high note . i even encourage two guys to meet up with me during the first few km.
there where so many hill to climb , climb up and down i losing time and position till all my legs where getting heavy.
I push and push just to meet up my time that was the most important thing to me at the moment , towards the finish one guy pass me i try to respond but can not cos my legs so heavy and i feel sick ,i had to hold on to the end .

I can say with the level of the race and how tough it was with all the very good runners in malaysia i say my performance was good .
Im back to training to day for the next race this weekend ..

My spilt time at the km mark by adidas.....

700m - 2.43
4k - 15.02
8k - 33.48
10.7 - 42.21

so i ran exactly 10k for 39.13 min so now i have to improve on that before putarjaya this weekend .

5 Days to KOTR

After a long time which i havent gone for a long run so i choose today so thats i can get ready in stamina for the race on sunday .
I know it wasnt rite to do a long run just five days to a race but i had to as i needed some gas and try my new stratage for the sunday 11.8k.
Woke up in the morning while others are sleeping away try calling this boy that said he want to train with me but he put off his phone i dont know why but i guess he was afried of running so early in the morning by 4.30am.
I started a bit late around 5.30am cos wiating for the boy who didnt show up . I had the entire road for myself .With my keys and id no water cos im training for endurance too , hit the road started with my marathon pace cos i want to set a new time for the cousre there i go , running as if im being chase by something but nothing only few cars passing and dogs barking on de true runner .
Today i add new route to my former and trying to learn on where my energy always fail me betteew 6-8k in 10k race try to pick up finding the rythme till i got later after running for 55min with climbing the hills and rough roads i made to where i started by 1:23:38 for a distance that is above 21k .
Now so tired i wonder if i would get myself back before sunday.. i still got time trails on this thursday to see how many min i could go for 12k on the track .If i cant make 43min then it will be a difficult race on sunday .
Dont know what to do now , maybe i need to refuel my engine as soon as possible .

Training program for the next races

Marathon Training Schedule (III weeks)


Days# -----------------Training--------------------------------- Starting Time:
----------------------Morning----------------Afternoon---------am--------pm
Sun. -------------------32k --------------------Rest--------------4:30
Mon.-------------------10k --------------------10k---------------4:45------7:50
Tue.--------------------Gym--------------------Football--------
Wed.-------------------21k---------------------Rest--------------4:30
Thu.------------------ Speed work-----------Speed work-------5:30------7:50
Fri.-------------------16k-----------------------12k---------------4:45------7:50
Sat.-------------------21k-----------------------10k---------------4:30------6:30


1\2 Marathon Time Trails 31 August

Terget Time 1: 15 min

Spilt Time

1k-- 3.40
5k-- 16 min
10k-- 36 min

Larian pangguna 10 km race report

Larian pangguna 10k
I guys this was my best run after having a disappointing race last time out in klang , i was out to prove a point and also bearing in mine that i have create a new time to beat thats what i did .Coming to the race i only did 1 or 2 training session had enough rest cos i knew before i dont rest that much that why i always get tired so fast .
We start at 7.30 am and i thought the playing feild was not strong cos there were so many race that day and people had to choose which race the take part in. Start at a normal speed and maintaining the pace with the race leaders it was a stratage that i was working on i did want to loose them so fast from my sight ,so i keep follow this guy i set as my pace maker it was good cos before i loose the guys i t was around 6km, 4km more to go .
At 5km i was 19.42min and it was cos i did took out some few seconds from my time at this distance , toward the finish i try as much as i could to see that no one pass me and i did well to finish in 8 position with a time of 43.40 min ,beating my previous or 44.20min .
At the end i just miss out on the last price money place i was disappointed in it.Now i take so rest before i start training for race in september

Klang 10km race report

Klang 10km Race Report
I guess this was a poor performance by me, cos i didnt achive my goal for the day that finish in the top 10 .
I knew it was going to be tough race running against the klang boys .I started ok as usual with my early start but before i could go 3 km i feel that i had fever which was what i experisnce since the whole week i was training ,but i still manage to race through and see if i could mantain my position at 5km i was 19:52min .Oops others got pass me by the time i recovery to challange it was already too late i finish in 31 positon with a time of 40:48 min .
Even though the time was good but the position was not cos i didt fight for the position .
This week im running at Dateran Madeka another 10 km i'll see if i can improve on my previous record .
See u guys there on 7 August

Klang 10km

Klang
Klang 10 km
I just finish training for this race i really want to perform here cos i have not train this hard before .
I hope my strategy would work well for me here ,I'll be going for my fast start then see want is going to happen.
Let go have fun all runners !

Melaka Race report 2005

My Melaka Marathon 2005 Race Report
42.2km Target time 2.30min.
Wasn't sure if i was gonna run this race but thanks to my dear friend who made it posible for me to be there .
We drove to melaka on saturday took us time before we could get to know to pic up the race number and were the race was gonna take place .since we have not been to the city it took us time to sort this out .
We check into our hotel then took a rest before going out for an early dinner at around 4.30pm had eaten alot so it was time to rest cos for a few hours it was gonna be time for the race which i knew it was gonna be difficulty for me .
I have never try to run a 42.2km before in my whole life since a started to run this was my first and i know what to expect a tough race maybe i would not be able to finish .
After a few hours sleep we went out for a walk to see the city and went to basar malam it was nice seeing so many people with tourist around that night ,soon we were bakc to the hotel went to sleep think of what stratage im going to used.I knew if i have to achive i had to stay with the runners in front .
Race day .
Woke up around 3.00am start getting ready took a lot of water and my power bar since i dont always eat before going for a race but this time i had to cos it was gonna be a 2hrs race.
It to go , the race took off as schdule so with my stratage i was going ok with the leading group till after running for 6km the group broke away before 10km i was running alone which was bad for me i knew quite well that i was gonnaq finish this race no matter what position i took it was my first time so i need to set a time for myself .
The organisation of the race was ok and there were Refreshment at ever 5 km . and there were medical team too .the tracfic control was good as well .
After going half way 21 km i had a musle cramb which made me to lie on the road for 7min till the medical team came , i had a massage was asked to drop out but i say i will like to finish it cos i dont like to give up just like that. During this period lots of runners got pass me i was just on the road looking . i went slowly till i cought up with this girl i guess she was from thiland walking , cos she was tried and there was still 20 km to go and u are walking come on lets take it slow and easy at then i as could know she was the 8 girl thats i she during the race that most have go pass me during my injury.
From there on i couldnt run each km i had to stop two times to massage my leg before i continue after a few km i had the second cram onthe left leg it was so anoying cos now i knew my race was over .
But as an african runner we dont give up just like that if u are strong in the mine then its possible to finish this race . I left the girl when seeing that she would not make it with 13 km to go and i was losing so much time . my time to finish this race was 2.30min and then i was 3hrs already so bad i guess . with crambs on both legs i stop on each km now i had to 8min for one km before i knew it it was 10 km to go with me effort and not giving up its was 2 km and my time of 3hrs 56min i knew that i will be there around 4 hrs 10min thats was it i walk and run till i was around the finish yeah the pains was almost gonna be over .
I ran 42.2km ,4hrs 9min26sec with pain on my both legs but this is the record i have to beat next time i run 42.2km i hope to be back next year to proof myself rite.
I'll be back .......

New

Just want to welcome everyone to my blog , and say u guys have fun going through it .